♪ Bob and Brad the two most famous physical therapists ♪
♪ on the internet. ♪
- Hi folks, I'm Bob Schrupp, Physical Therapist.
- Brad Heineck Physical Therapist.
- Together we're the most famous physical therapists
on the internet.
- In our opinion, of course, Bob.
- Today, we're gonna go
over the top exercises, stretches that you should do
after you've healed your shoulder fracture.
Now it doesn't matter if your shoulder fracture is
in your humorous, your scapula or your clavicle.
Generally these are the basic things you're gonna
want to do.
- Right, it's a concept regain range of motion
start strengthening and so on.
And we're gonna walk you through that.
So the reason for this video today is because my nephew
Will, fractured a scapula and apparently he didn't
require any surgery but
- He did.
- Fracture his scapula.
- He did.
Yeah. I don't know how I didn't ask.
- Why did you say will?
- 'Cuz his name is Will.
- Oh, Will is his name, oh okay.
I wanted to clarify.
- Will why?
This is what I have to put up with will Will.
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We know it's not the Facebook, Will and like us
because Bob and Brad, we weren't liked as children.
Yeah. And so now we're trying to turn things around.
- Well, Will knows that.
- Will knows that. Yeah.
- Where does will live?
- He's up in, I don't know where he is living,
out in the city, I think now, somewhere.
Good. You don't wanna have people find him.
- Right, yeah. Hope he's having a good time anyway.
- So, well what you're gonna do is gonna concentrate
on two areas.
First off, you wanna make sure that you've regained
the range of motion in the shoulder.
- Right.
- We're gonna have you check each direction.
So we'll start off with flexion.
What you're gonna, you know
so let's say this is the non-involved
and this is the involved side.
You're gonna lift this one up as high as you can.
You wanna make sure this one just goes just as
high as that one.
- I'm doing the profile by the way.
So you can see what's going on from both sides.
- You can put a piece of tape on the wall and put the piece
of tape on the wall, but you should be able to look
in the mirror and just tell.
- Right.
- If this one is short, you know, not going as high
you're gonna wanna work on that direction.
- And you'll see also that the quality of motion
it might be like.
- Yeah, you're going like this.
- You'll feel like there's lots of things that goes on
when a shoulder's all contracted from an injury, sometimes.
- Right.
- And we wanna be aware of that.
- That's flexion.
Next one is abduction going out to the side.
You're gonna go up like this.
You're gonna make sure they're equal.
Again you can look in a mirror and tell basically, you know
if you're going the same direction.
Extension, you're gonna reach back.
You can see how far up on the wall you go.
And then you're gonna reach up
with the other side and see if that goes just as high.
- Right. You can go both at the same time and look at it.
- Sure.
- Or have, you know, maybe Will has a friend or someone
that would help him out.
- He's not like us.
He's got friends, he's got lots of friends.
So yeah.
He'll have someone over there to help him out.
- I'm sure he is a fine man.
- He is actually, he went to
the Carlson School of Management.
- Oh really?
- He got almost a free ride for the whole thing.
He's a smart kid.
He's right up there.
All right.
So we're gonna go out this way.
Okay. That's external rotation.
And again, you want to see if there's any differences
between the two.
- Keep your elbows glued to your wrists side.
- Right.
- Otherwise it will not be accurate.
We need to do that.
- And the final one is you're gonna reach up as high
as you can with the non-involved side and then reach up
as high as you can with the involved side.
- Do that again, Bob.
So I'm gonna put my finger right there where that thumb goes
on the spine and see Bob is equal.
Yeah. And hopefully that's the way you're gonna be as well.
- Now, if you find that all of them are fine
and that the motions are fine.
You don't need to do anything with that at all.
- Right.
- But if you are lacking, let's
we're gonna go over each one real quickly.
Let's say you're lacking flexion.
The one I like to do with flexion is to go ahead
and go ahead and just take the back of the chair.
I'm coming back, don't worry.
And you're gonna work on flexion this way.
You're gonna actually put your hand on the chair
and you're gonna push down with the hand.
And while you're doing that, you back up
and what you've found is a sneaky way of getting flexion.
- Sure.
- So that's just a simple way of doing it.
You wanna mention the booyah stick Brad or not?
- Yes I do, Bob.
- All right.
- This is all these are just options.
And you do, which ones seem to work best for you.
If you've got no-
- We gotta mention our new product, right?
- The booyah stick or you can find any kind of stick.
That's about five foot long.
And now I'm gonna pretend I'm gonna stab that stick
down into the floor.
I'm gonna keep pushing down and then do the walk out.
And the nice thing about the stick is you don't
even have to walk out, you can just..
- Lean it away from you.
- Tilt the stick.
It's a little easier.
- So you can probably do a broom stick
or you can get a PVC pipe, if you wanna.
- Yep. Run on down to the hardware store
and see what they do for you.
So let's say you're lacking abduction.
- Okay. A good one with that is just to go ahead
and take again a broomstick.
You usually got like palm down here, palm up here
and you're gonna work on working on abduction here.
- Right, so- - And stretching it.
- This would be the involved side.
So the thumb- - This is the side that
is not going as far.
- Right.
- So I'm only going this high.
You can gradually work on going higher and higher.
- Sure. So the thumb, the palm up thing is like
the thumb is pointing up towards the ceiling.
- Yeah. And this is palm down.
- Right. That does make a difference
as far as the shoulder mechanics.
- So external rotation, you can just go
you can keep the elbow into the side
and work on getting some external rotation here.
Give it a little bit of a stretch.
- A common mistake people do with this
is they'll turn their body.
As opposed to getting the shoulder to rotate.
- Internal rotation, you can do it with this
or you can do it with a belt.
You should I pull my belt off Brad?
- No, Bob.
Bob let's keep it normal.
- So you can go ahead and you're gonna grab I'm working
on this side here, so this is the tight side.
And I'm gonna go ahead and pull it up like this.
Brad's looking for the belt, I think.
- Yeah.
- Yep.
So you can just go ahead and pull it up like that.
You can use, just use a belt.
You're gonna be on black, on black here, Brad.
- Oh yeah. That's all
- Especially a nice smooth belt like this
which all really nice.
- A shiny belt.
- I don't know if I can do this.
There we go. Like this.
- That is a little trick to doing that
but it's once you get it, it's no big deal.
I'm sure Will, would.
There you go.
- He's a lot smarter than we are.
- Yeah.
- So this works out really good to go ahead
and work on this and you can do pressure on, pressure off
pressure on, pressure off, just to regain that motion.
- And that's why you have a smooth belt
cuz it slides over your clothing much easier
and it makes exercise go smoother.
- Did I do extension?
- No, we did not do extension Bob.
- Oh, you can do that number of ways again
you could use the booyah sticker or something like it
or you can actually just go up to a chair like this and
and bend down like this or go up to a wall and bend down
the stick works nicely because it's just, again
you can get the extension.
Yeah. All those motions.
You know, if they are lacking, you wanna regain them.
And again, if you're got full motion
you can skip this whole section.
- Right.
- And we'll go right into strengthening.
So with strengthening, if you wanna turn around Brad,
the shoulder blades, a lot of muscles attach into them
and they're really important for your posture.
But the shoulder blade also is kind of the base
for the shoulder.
It's like the core of the shoulder.
- [Brad] Right.
- If this is flopping around and you got a winging scapula
as we call it or winging shoulder blade
your shoulder's not gonna work right.
This has got a hold base cuz all the shoulder muscles
attach into this.
So we're gonna start off with a posture one
basically just gonna take some pillows.
Do you wanna do 'em Brad?
- Yeah. Yeah. I do Bob.
I'll do anything so I can lay down and rest.
Well actually I'm gonna be working but-
- The lazy man's way yeah.
- Yeah. But you know, if you happen to have
a bench like for lifting weights, you could use that.
Or if you're laying down, you put some pillows
so that your chest is elevated slightly.
So you have more room for your shoulders to work.
Okay.
- You want a roll towel?
- Yeah. That would be helpful.
You don't need a roll towel for your head, but
it certainly makes it more comfortable.
So Bob's gonna-
- Do you want egg in your beer too?
My dad always used to say that.
- Well, no, not, maybe Friday night.
- All right.
- Okay.
- So he's gonna start off with he's gonna go ahead
and do like this.
He's gonna do the victory one, right?
- Yep.
- So he is doing thumbs up and he's squeezing his
shoulder blades together while he is doing this.
These don't look that hard, but they are hard.
So they're great for posture.
And they're also great for starting to strengthen
the muscles of you know, of the shoulder.
What are you doing Brad?
- I'm getting my mic so people can hear me
cuz what I have to say is important, Bob.
Alright now they can hear me.
- Your opinion of course,
- Of course.
All right. So a good set of 15, right Brad?
- [Brad] You bet.
And I could really feel those shoulder muscles
between the shoulder blade working.
- These are great.
Now he's just gonna go straight out, forming a T, basically.
This one you got palms down on this one, Brad.
- [Brad] Yep. Palms down.
- Palms down.
- [Brad] Shoulder blades going together.
- Good
- Meet in the center.
- These are good for you, Will, no matter what
even if just wanna work on posture, but I mean
these are gonna be good for your shoulder.
And then the last one, he is gonna kind of do the reverse
Y, So the Y is down, down here.
So you're going palms up to the ceiling on that one.
- Oh yeah, that's what I am doing
but you're gonna do what's comfortable, but
I think palms up, like this will be best for most people.
- So you can whip these off pretty quick.
You can do a set of 15 relax and go all the way down.
So your gonna go, Y, across, reverse Y.
And then you can do two sets of 15 with each one of those.
- Whew. And it's definitely more tiring
than what it looks like.
- And then especially for those of you who
maybe have fractured the humors but even the scapula too,
we wanna strengthen some of the muscles of the rotator cuff
really like to strengthen the external rotators
and these muscles are small muscles
and they don't require a lot of weights.
Even if you're a big, strong guy
you'd probably start off with a smaller weight.
I mean, especially that, since you've been injured
this is only four pounds.
You might start off with just a can of soup
or something like that.
- Right here we got a little one pounder.
- Yeah. So you're gonna lay on your side
so if this is the involved side and you're gonna go ahead.
And a lot of times they put a towel underneath
here don't we Brad.
- Oh yeah.
- It just gives you a, you wanna know
that that elbow is staying where it's supposed to be
- And these are called Audi's.
So you're just going up like this
and you're working on the external rotation here.
Just a good strengthening for the shoulder
working that rotator cuff.
Probably one of my favorite exercises for the rotator cuff.
- Yeah. This is a kind of a real, go to exercise for the Rot
I'm gonna do it standing like this.
Can I do that Bob?
- Yeah, sure.
- So I've got the stretches size
to here and here's my towel here.
If that towel happens to fall out like that
go to the floor, then you know
your elbow went too far away from your side.
It forces you to have good body mechanics
with that exercise.
- I'm surprised again with this Brad,
I mean that was four pounds and I lift weights
and I could start to feel that in my
- Yeah.
- After a set of 15.
- Yeah. Cause if you do it properly, it's a small muscle.
And this is really focusing on that rotator cuff muscle.
- You can also work on shoulder flexion.
I don't like you going all the way up.
I know the one book that does recommend that.
- Right.
- I still always just recommend going up to 90 degrees.
- Sure.
- Working on flexion you can do with that.
That's actually kind of a workout when you do it
with that one.
- [Bob] With the resistance.
- [Brad] With the band yeah.
But not for me, Bob, I'm strong like bull.
- [Bob] Yeah. Yeah.
So that's gonna be working.
We worked now with external rotators.
I could show you an advanced one with this one, Brad.
- Okay.
- Remember the one I just showed you this morning?
- No, but I'll remember once you show me.
You know Bob with age things change.
- So this is a great one for external rotation.
- Oh yeah.
I do remember now.
- This is kind of an advanced one, so going like this.
- [Brad] This is a really neat way to
get some good mechanics on that.
Especially for a younger guy who's gonna be up
at a higher level.
- Well, I know Will used to play tennis.
- [Brad] Oh really?
- So this would fall along into that category.
If you're gonna be back to playing tennis, you know
you're gonna wanna, the overhead.
- [Brad] Oh, precisely.
So how old do you think he is now?
- Will, what are you Will?
- Is he, is he over 30?
- 26? No 27. - Okay. He's under 30.
That that's good enough.
- He's young yet.
- Oh good.
- By the way, this is just, yeah, you can buy these online.
You're just tubing with a handle.
- Right.
- They can come in real handy.
So anything else while you
I guess you're gonna show the ball on the wall.
- Right that is an option for getting some flexion
way up high.
- Right.
- A way to stretch that.
- And you're doing a little bit of
strengthening too though.
- Oh yeah.
- You go right on the corner here, Brad, if you want.
- Okay. Yeah.
Good idea.
Let's move this outta the way you just get a ball
and even it's a little flat, it actually works better.
I prefer that.
And you just roll it right up to your elbow
and then you can see I'm gonna push up and
I'm gonna really get some end range flexion
so that you get up high.
I don't know if he plays basketball or something like that
but that is what you really want to do works well.
Feels good too.
Now all of these stretches
I don't know if we mentioned it earlier
but there should be no sharp pain created.
- [Bob] Right.
- If there is, you're not ready
for that particular stretch yet as well
as the strengthening exercises too.
We're assuming it's healed up, you know
probably four weeks after the injury.
So to summarize again, get your, boy we ran long this time.
- Holy cow.
What is Will gonna say?
- Yeah. So to summarize again, you want to get your
range of motion and then you want to get your strength
the muscles around the scapula.
- Sure.
- And then a couple around the rotator cuff.
- Yep.
- And after a while you'll be back serving
those tennis serves over a hundred miles an hour.
- Right. There you go rip the skin right off the ball.
- All right. Thanks for watching.